How Many Calories Are in Plain Yogurt?
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Other tools you may find usefulNatural yogurt - a low-calorie foundation for a healthy diet and support for microflora
Natural yogurt is one of the most universal and valuable dairy products. It is produced in the process of milk fermentation by specific strains of lactic acid bacteria (e.g.Lactobacillus bulgaricus i Streptococcus thermophilus). In terms of calorie content, natural yogurt is a highly dietary product - 100 grams of classic yogurt with 2% fat contains only about 60 kilocalories (kcal). A small package of yogurt (150g) provides approximately 90 kcal. It is an excellent source of easily digestible protein, calcium that supports bones and beneficial bacterial cultures that colonize the intestines and support the immune system.
Our intuitive live natural yogurt calorie calculator allows you to check the calorie content and the distribution of proteins, fats and carbohydrates for any portion (e.g. spoon, glass or cup) in a fraction of a second in relation to traditional classic yogurts and thick Greek yogurts.
Classic yogurt vs. Greek yogurt - differences in macronutrients
When choosing yogurt in the store, we most often have to choose between classic and Greek yogurt. They differ fundamentally in production technology and dietary profile:
- Classic natural yogurt:It is characterized by a more liquid consistency and low fat content (usually from 0% to 3%). It is low in calories (approx. 50-60 kcal/100g) and works great as a base for fruit cocktails or a lighter alternative to cream in soups and sauces.
- Greek-style yogurt:It is made by straining the whey, which makes it very thick, creamy and has a slightly sour taste. This process concentrates nutrients - Greek yogurt contains almost twice as much protein (approx. 8-10g/100g) as classic yogurt. Unfortunately, it also has a much higher fat content (often around 10%), which increases its caloric value to around 115-120 kcal per 100g.
Table of nutritional values: natural yogurt 2% vs. Greek yogurt (in 100g)
The table below shows a comparison of the nutritional values and macronutrient content in 100 grams of classic natural yogurt and thick Greek yogurt:
| Nutrient | Classic natural yogurt (2% fat) | Greek yogurt (10% fat) | Impact on diet / Difference |
|---|---|---|---|
| Energy value | 60 kcal | 117 kcal | Greek yogurt provides almost twice as many calories. |
| Protein | 4.3 g | 9.0 g | Greek yogurt has over twice as much protein, which increases satiety. |
| Fats (total) | 2.0 g | 10.0 g | Result from straining the whey and concentrating the milk fat. |
| - Including saturated fatty acids | 1.3 g | 6.6 g | People with high cholesterol should control portions. |
| Carbohydrates | 5.2 g | 3.2 g | Some of the lactose (sugar) flows away with the whey in Greek yogurt. |
| - Including simple sugars | 4.7 g | 3.2 g | These are naturally occurring milk sugars (no added sugar). |
| Calcium | 150 mg | 110 mg | Classic yogurt retains slightly more calcium dissolved in the whey. |
Frequently asked questions (FAQ)
How many calories are in a glass of natural yogurt and how many are in a small cup?
A small, standard cup of natural yogurt (150g) provides approximately 90 kilocalories (kcal). In turn, one glass of yogurt (250g) provides approximately 150 kcal (for the 2% fat version).
Is natural yogurt suitable for people with lactose intolerance?
Yes, most people with moderate lactose intolerance tolerate plain yogurt well. Lactic acid bacteria produce the enzyme lactase, which breaks down lactose directly in the digestive system. Additionally, the production process naturally reduces the sugar content compared to fresh milk.
What is the glycemic index (GI) of natural yogurt?
The glycemic index (GI) of pure natural yogurt is 35, which is low. Due to its protein and fat content, this yogurt slows down stomach emptying, which helps stabilize blood glucose levels after a meal.
Is 0% fat natural yogurt a healthy choice when reducing weight?
Not necessarily. Although 0% yogurts contain fewer calories, removing fat worsens their taste and consistency. To compensate for this, some manufacturers add thickeners, modified starch or gelatin. Additionally, milk fat facilitates the absorption of fat-soluble vitamins (A, D). A much better choice is classic yogurt with 1.5-2% fat content.
How to recognize good natural yogurt in the store?
Good natural yogurt should have the simplest possible composition: only milk and live cultures of yogurt bacteria. Avoid products that contain powdered milk, milk proteins (added for artificial thickening), sugar, sweetening syrups or starch.